Testosterone Suppression Self-Assessment

Testosterone Suppression Self-Assessment

Testosterone Suppression Self-Assessment

By Max T Protocol

Most men don’t have a “testosterone deficiency” problem.
They have a testosterone suppression problem.

Use this checklist to identify what may be quietly lowering your levels.

How To Use This

For each statement, score yourself:

  • 0 = No / Rarely

  • 1 = Sometimes

  • 2 = Often / Consistently

Write down your total score at the end.

Section 1: Sleep & Recovery

☐ I sleep fewer than 7 hours most nights
☐ My sleep schedule is inconsistent
☐ I use screens within 60 minutes of bed
☐ I wake up feeling unrefreshed
☐ I rarely get deep, uninterrupted sleep

Section Total: ____ / 10

Section 2: Stress & Cortisol Load

☐ I feel mentally “wired but tired”
☐ I feel chronically overwhelmed
☐ I check email/social media excessively
☐ I rarely take time to decompress
☐ I feel physically tense most days

Section Total: ____ / 10

Section 3: Body Composition & Activity

☐ I carry excess fat around my midsection
☐ I sit for more than 6–8 hours per day
☐ I don’t strength train at least 3x per week
☐ My workouts lack progression or structure
☐ I feel weaker than I did a year ago

Section Total: ____ / 10

Section 4: Nutrition & Micronutrients

☐ I frequently eat ultra-processed foods
☐ I consume alcohol more than 2–3x per week
☐ I rarely get direct sunlight exposure
☐ I don’t prioritize protein intake
☐ I have never tested vitamin D or key micronutrients

Section Total: ____ / 10

Section 5: Symptoms of Suppression

☐ My libido has decreased
☐ My motivation or drive has declined
☐ I experience brain fog
☐ My recovery feels slower
☐ Fat loss feels unusually difficult

Section Total: ____ / 10

Scoring Your Results

0–10 → Low Suppression Risk
Your lifestyle likely supports healthy testosterone. Continue refining.

11–20 → Moderate Suppression
Some habits are likely lowering your output. Improvements here can produce noticeable gains.

21–30 → Significant Suppression
Multiple lifestyle factors are likely interfering with optimal production.

31–50 → High Suppression Load
Your testosterone is very likely being chronically suppressed. A structured reset is recommended.

What This Assessment Tells You

This checklist does not diagnose low testosterone.
It identifies lifestyle bottlenecks that commonly suppress it.

Testosterone production depends on:

  • Sleep quality

  • Stress regulation

  • Lean body composition

  • Resistance training

  • Adequate nutrients

When these are misaligned, levels fall—even in younger men.

The Max T Protocol Philosophy

Before asking:

“How do I boost testosterone?”

Ask:

“What am I doing that’s suppressing it?”

Remove the suppressors first.
Then support the system.

That’s natural optimization.